1-17-19

CrossFit Iron Hammer – CrossFit

Warm-up

Warm up 1 (No Measure)

300m Row

then

3 rds Not for time

12 overhead squat (pvc)

10 pushups

8 ring rows

then

10 iron cross

10 scorpions

10 pass throughs

10 Calorie Bike

Weightlifting

Shoulder Press (5×5 Work to a heavy 5 rep)

(10 total) 5 Alternating DB Biceps curls btw sets

*work up in weight each set

Metcon

Metcon (No Measure)

18 Min EMOM

1st- Calorie Row 12/10

2nd- 5 Devil Press 50/35

3rd- 15 Abmat Situps

Categories: Wod

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